It's every man's worst nightmare: man boobs. You saw it on the Seinfeld episode "The Mansierre," in which Kramer developed a bra for guys who were suffering from a little too much breast development.

Let's face it: No man wants to wear a bra. Whether it's justified or not, getting moobs will make you feel unattractive and will give you a low self-esteem. Every guy knows the best way to attract a woman is by being confident, so how can you win this man boob battle?

It comes down to gaining control of your diet and committing to the proper exercise program. And remember: If you don’t stick to it, the next time you hit the beach, you may find yourself resembling your girlfriend more than the guy with rock-hard pecks.

Why You Get Man Boobs

There are two main reasons guys get man boobs. The first comes from simply being overweight. They're composed of fatty tissue stored over the pectoral muscles. A common myth is that you can spot reduce your man boobs, but unfortunately, you can't pick and choose where your body is going to shed its fat, so you will just have to lower it overall.

In order to remove fat deposits from your body, you have to adhere to a cardio and strength-training workout program and follow a proper diet. You must create a caloric deficit in order to lose weight. This means either increasing the number of calories you expend through exercise or reducing the number of calories you take in by changing your diet. If you are smart, you will do both.

The second reason guys get man boobs is due to a medical condition called gynecomastia. This is a hormonal condition in which the body produces an increased amount of estrogen and a decreased amount of testosterone. Gynecomastia can often happen as the result of taking certain medications that influence the body’s hormonal levels. It can also occur if someone is suffering from a testicular tumor, which causes estrogen production to significantly increase.

To treat this problem, medical advice should be sought. Most often, the patient will be taken off the particular medication or will be given antiestrogen treatment. Surgery may be necessary if the problem does not improve.

Cardio

Cardio will enable you to burn a significant amount of calories over a set period of time, helping you to achieve the caloric deficit that is necessary to get rid of your man boobs.

1- Interval training: Interval training is your best option because it will kick your metabolism into high gear. Since it is so intense, your body will expend a great deal of calories — even after you are finished working out — in order to repair and rebuild the muscle tissues that have been damaged.

Your interval training session should be done for about 20 to 25 minutes, during which time you work out at a ratio of 1:3 in regards to hard vs. easy. Ideally, aim for 20 to 30 seconds of hard training and 1 to 2 minutes of easy cardio, and repeat this ratio 8 to 15 times.